CrossFit Moreton Bay workouts April 1st - 6th

Monday

Strength

Front Squat (3 set - 3 FS and 7 BS @60% of FS)

Metcon (AMRAP - Rounds and Reps)

CINDYISH - 18 minute AMRAP
5 Toes to bar
10 hand release push ups
15 box jump overs 24/20

Tuesday

Gymnastics

HSPU and progessions

Metcon (Time)

60 SDLHP 40/25
800 run
60 push press 40/25
800 run

WEDNESDAY

Metcon (AMRAP - Reps)

30 minute EMOM - 6 rounds
min1 - 15/12 cal row
min 2 - 5 bar muscle ups
min 3 - 50 double unders
min 4 - 12/9 cal bike
min 5 - 12 thrusters 40/25

THURSDAY

Weightlifting

3 Postition Snatch (build to a heavy over 7 lifts - squat)

Launch
Knee
 floor

Metcon (Time)

20 rounds
5 wall balls
5 DB snatch

FRIDAY

Deadlift (build to a heavy 3 over 15 minutes)

Metcon (AMRAP - Reps)

3 rounds
in a 4 minute window
21/15 cal row
CTB pull ups (rnd 1- 12 rnd 2 - 10 rnd 3 - 8)
max squat cleans
rest 2 minutes
weights
men 60/75/90
womens 40/50/60